WEBVTT

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what's up everyone welcome to the 30-day

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yoga with adriene challenge I'm Adriene

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and today is day two let's get started

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[Music]

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alright today we're going to begin in

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extended Child's Pose bringing the knees

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why does your yoga mat bringing your two

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big toes together I'm using a little

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blankie to pad my legs so that's always

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nice comfy option all right here we go

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walking the fingertips all the way out

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nice and slow using into our practice

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today we take a deep breath in and on an

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exhale release let's keep some active

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reach through the arms we're starting to

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open up through the side body we melt

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the heart down let the belly be soft

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here so your pose might look like this

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and that's okay in time we'll be getting

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the space to send the sit bones all the

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way back so it'll be in the moment and

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we'll begin by turning into the breath

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here so you don't need to look at the

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video here you can relax your forehead

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on the earth or on a pillow or a block

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we're just going to take a second here

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to notice the breath and you can bring

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the palms to a little bit wider like a

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Flying V if the shoulders are feeling

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tight and we take a deep breath of

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gratitude in gratitude for ourselves for

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showing up on the mat today taking this

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time to practice

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take a second here

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to connect to your intention or set a

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new one might just be one word or

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current mantra great goal then we use

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some breath to send some energy to that

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it's kind of confirming it the power of

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word the power of thought so deepen your

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breath here you might even begin to

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connect to an hie breath

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then with the iced closed or the gays

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nice and soft I'll begin to lift my head

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up drawing a line with the nose forward

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moving into a little drunk cat cow I'm

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gonna spread my palms and inhale moving

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in a circle UHN he'll come for my walk

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the knees in just a hair and then exhale

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come around and back through that

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extended Child's Pose again we inhale

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smooth the heart forward and get a

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little freaky hair start to work out the

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kinks and exhale around and back and now

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in your own time you can take your gaze

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off the video might even close your eyes

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now we begin to notice any tight spots

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stretching it out reversing your circle

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inhaling as you come forward and

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exhaling as you come around and back

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begin to check in with the hips the

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shoulders even the neck sometimes my

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friends and yoga will come all the way

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to the front so you get to explore see

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if you can synchronize the breath with

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the movement and the movement with the

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breath linger in the places but it feels

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good to linger in and also you might

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find that the place that feels good to

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linger in for you in this little warm-up

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is here in extended Child's Pose so a

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couple more rounds couple more breaths

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awesome and then we'll come up to a

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tabletop position here walking the

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wrists underneath the shoulders the

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knees underneath the hip points press

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into the tops of the feet and here we go

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inhale extend the right toes out so

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we're extending through the right leg

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now turn your right toes over towards

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the left side of your mat so you can

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level those hips so I go from here I'm

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exaggerating to here and I draw my lower

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belly in navel draws up beautiful now

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imagine pressing your right foot into an

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imaginary wall and don't forget about

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your foundation so we're pressing into

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all ten knuckles and really using the

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top of that left foot now inhale slide

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the left fingertips forward plug the

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left shoulder in and breathe navel to

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spine ribcage draws in and we create a

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full body experience breathe into the

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back body inhale in here and exhale

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release on the breath out also let's

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take it to the other side so checking in

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sending the left toes out and dialing

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that left hip down by turning the left

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toes towards the right side of your mat

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find your foundation notice if you're

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collapsing into your bones here see if

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you can bring a little integrity waking

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up the body and often that means you're

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working harder but the more we practice

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the easier it'll get the more ease we'll

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find in the softer and sweeter

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it feels navel draws up and we can stay

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here or we can extend the right

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fingertips out plug that right shoulder

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in we're reaching as if we're trying to

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shake someone's hand here and then we're

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pulling back through that right shoulder

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navel draws up we hug everything into

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the midline take one more deep full

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breath here and then exhale release

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awesome cat cow dropping the belly

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inhale heart forward find a long neck

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here and then exhale rounding the spine

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you know what to do find your breath

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just a couple rounds here warming up the

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spine back and forth

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and then we'll come back to tabletop

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position same thing as before this time

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we're going to pick up the pace move

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with a little flow or little vinyasa so

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I'm going to extend the right toes out

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and as I do that I'm gonna send the left

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fingertips forward again I grab that

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imaginary handshake there and I check in

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with my joints pulling the shoulder in

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dropping the right hip down inhale in

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you might gaze forward or keep the gaze

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straight down so we have lots of options

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here depending on how your necks feeling

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on an exhale real everything in nose to

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knee

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press up out of your foundation and

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squeeze squeeze squeeze everything up

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inhale extend move nice and slow exhale

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nose to knee press away from the earth

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inhale extend find your breath and

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exhale nose to knee one more inhale

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extend spread your fingertips and toes

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wide and exhale hug it in towards your

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heart hold here for one breath cycle in

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and out working strong I know navel up

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and then exhale release

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awesome switching to the other side

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we're gonna jump right in inhale left

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toes out right fingertips forward find

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your alignment check in with that action

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and then when you're ready we begin to

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flow inhaling extend and exhaling really

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in it inhale extend find your foundation

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if you feel a little wobbly press into

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your foundation

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exhale hug everything in inhale spread

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your fingertips spread your toes and

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exhale to the heart and one more inhale

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smile lighten up a little bit and exhale

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to the heart hold here squeeze press

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into your foundation hug it in hug it in

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hug it in and then exhale we release

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awesome good job curl the toes under

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walk the fingertips all the way up helps

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if you have a little padding for the

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knee here if you don't you can grab

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something now a towel works great or you

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can even double up on the mat so a

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little Yoga for the feet

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moment here so when I first came here in

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yoga I couldn't believe how much it hurt

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my feet were not alive and not awake and

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I was just cramming him into shoes and a

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lot of my standing postures would bring

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foot cramps and genuine foot pain so now

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I like to integrate a little Yoga for

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the feet here you just gently rock a

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little side to side seeing if you can

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press into your pinky toe if this is too

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much you can always use blocks to

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stabilize you or even a little

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fingertips I have this nice bench here

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so one more breath you got it and then

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we'll release back to all fours

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come on to the tops of the feet here on

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an inhale we press away on an exhale we

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find that hovering cat so this is a full

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body strengthener but I also think this

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is great just spinal check-in connecting

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from the crown of the head to the tip of

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the tailbone welcome a little heat if

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you are wanting a little more heat in

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your practice you can work on this

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sawing motion back and forth if you're

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new to yoga or the challenge might just

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stay here holding on for dear life but

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infusing your breath into each moment

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let's do one more breath in and out you

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got this and then we release awesome

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everyone so we'll stay on the tops of

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the feet this time as we walk the

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fingertips all the way up and come to

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the knees so just notice if the toes

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have started to come in or go out let's

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see if we can keep an awareness on the

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feet nice mmm parallel lines here and

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you might start to go into toxic thought

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world if your feet are all moving and

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but that's why we're here to practice

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and just kind of take stock and then see

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how it evolves so no worries if the toes

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are curling in or going out let's just

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see what's up okay from here mmm a

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little love for the wrists we're gonna

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come into this kind of zombie thriller

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mode here and if you can do all that

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lower belly in a bit tuck your tailbone

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down so just a little integrity in the

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torso and to check that you can lean

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back a little bit you'll notice if

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you're like all in a bunch of pieces or

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if you can kind of come into one sweet

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peace that's what she said or he's

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it doesn't even make any sense okay

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bring your right thumb to your left palm

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so it's coming to the center of the palm

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here and I'm going to wrap my fingertips

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around to press my thumb into the hand

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and just find this beautiful stretch

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throughout the arm okay nice and easy

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here shoulders are gonna want to come up

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here because that's what we're used to

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so relax them down one more breath whoo

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and then we switch left thumb now to the

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right palm and I just give it a little

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bit of a push yeah this is great for

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carpal tunnel this is awesome again if

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you're at the computer a lot use your

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hands this is great shoulders are

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relaxing down take one more breath and

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then I release awesome hands are gonna

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come behind now fingertips up towards

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the sky I bring them to the lower back

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the sacrum area here and if we're really

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tight in the shoulders we might just

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come about this far in time we'll be

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able to press the palms to the sacrum

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and then this is where I really press

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into my feet here remember my feet and

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open the chest in the heart so to each

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his own here maybe I'm beginning to grow

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my backbend practice already hugging the

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shoulder blades in elbows hugging in I

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press down through my palms and I keep

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the heart lift it's not not collapsing

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here yet but pressing up and away from

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my foundation so we might be at

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different levels here we might keep it

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nice and stacked let's take one more

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breath wherever you are

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fill it with air and exhale gently

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release awesome you might just take a

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loop of the shoulders here or rotation

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of the wrists and then we're gonna dive

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forward and send the sit bones up to

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downward facing dog so curl the toes

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under and keep it nice and slow as you

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come up into our first downward dog or

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the practice today pedaling it out

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melting the heart back finding your

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breath I'm gonna move my blankie to the

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side now and the tops of the shoulders

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rotate out the tops of the thighs rotate

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in we find space with each micro

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movement paying attention to the detail

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here as we listen to our body

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and deepen the breath awesome then we're

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gonna bend the knees generously carve a

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line with the nose look forward repeat

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the walk up from yesterday or bend your

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knees generously you take a deep breath

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in and on an exhale hop the feet up

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towards the front of your mat together

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we'll land in our forward fold

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work out the kinks here okay taking a

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couple of freestyle moments to find what

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feels good

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so I a little side to side I keep it

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soft and easy breathing then on your

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next breath in let's lift up to that

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flat back position full breath in and on

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an exhale slide go tuck the chin into

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the chest and we roll up to Tadasana

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Mountain Pose draw energy up from the

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arches of the feet you might lift your

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kneecaps slightly here and we come into

00:14:01.860 --> 00:14:03.390
present

00:14:03.390 --> 00:14:08.200
Notley pose so for me if I can just

00:14:08.200 --> 00:14:10.540
connect to Tadasana every day for 30

00:14:10.540 --> 00:14:14.010
days I'd feel like a total awesome

00:14:14.010 --> 00:14:19.360
badass take a second here to find your

00:14:19.360 --> 00:14:26.290
breath and stand up nice and tall open

00:14:26.290 --> 00:14:28.930
your heart open your chest lift up from

00:14:28.930 --> 00:14:34.750
the earth then find a softness in the

00:14:34.750 --> 00:14:37.030
knees this buoyancy and we'll spread the

00:14:37.030 --> 00:14:39.459
fingertips wide and on your next big

00:14:39.459 --> 00:14:41.140
breath in reach all the way up and

00:14:41.140 --> 00:14:43.600
overhead and exhale down through the

00:14:43.600 --> 00:14:44.920
midline here we go

00:14:44.920 --> 00:14:48.490
forward fold inhale halfway lift long

00:14:48.490 --> 00:14:54.330
beautiful neck and exhale slide it down

00:14:54.330 --> 00:14:57.040
plant the palms step or hop it back to

00:14:57.040 --> 00:14:57.670
plank

00:14:57.670 --> 00:15:00.310
don't panic nice and soft as we ease

00:15:00.310 --> 00:15:02.360
into it here peddle the feet my

00:15:02.360 --> 00:15:04.610
bend the knees back and forth stretch

00:15:04.610 --> 00:15:07.150
the feet again press into those pinkies

00:15:07.150 --> 00:15:09.290
after you've wiggled it out a little bit

00:15:09.290 --> 00:15:11.180
come into a place of stillness pressing

00:15:11.180 --> 00:15:13.490
up from the earth drawing your navel to

00:15:13.490 --> 00:15:15.740
your spine and really trying to avoid

00:15:15.740 --> 00:15:17.480
this collapse in the upper back body so

00:15:17.480 --> 00:15:19.700
breathe into the upper back body and see

00:15:19.700 --> 00:15:21.260
if you can create like a balloon shape

00:15:21.260 --> 00:15:25.340
they're kind of hollow it out holding

00:15:25.340 --> 00:15:29.030
for one more breath we got this and then

00:15:29.030 --> 00:15:31.730
sending the navel up and back downward

00:15:31.730 --> 00:15:34.360
facing dog

00:15:34.360 --> 00:15:37.430
hip points high up towards the sky sit

00:15:37.430 --> 00:15:39.320
bones spread left to right we find a

00:15:39.320 --> 00:15:42.050
little movement and then a little

00:15:42.050 --> 00:15:51.590
stillness and the knees generously

00:15:51.590 --> 00:15:54.530
inhale look forward exhale hop or float

00:15:54.530 --> 00:15:55.820
the feet up towards the front you can

00:15:55.820 --> 00:15:57.680
also repeat that walk that we did before

00:15:57.680 --> 00:16:00.790
and here we go inhale halfway lift

00:16:00.790 --> 00:16:03.890
exhale getting the juices flowing we

00:16:03.890 --> 00:16:04.940
forward fold

00:16:04.940 --> 00:16:07.760
inhale spread the fingertips slowly

00:16:07.760 --> 00:16:12.230
reach it all the way up and exhale back

00:16:12.230 --> 00:16:16.420
down through the midline forward fold

00:16:16.420 --> 00:16:19.130
nice job everyone inhale halfway lift

00:16:19.130 --> 00:16:21.500
here keep it soft in the knees careful

00:16:21.500 --> 00:16:25.520
not to lock and exhale bow step or hop

00:16:25.520 --> 00:16:28.460
it back to plank and we hold here for

00:16:28.460 --> 00:16:38.420
three breaths notice if the hips are

00:16:38.420 --> 00:16:40.580
dipping or picking up see if we can

00:16:40.580 --> 00:16:45.320
create one nice long piece from the

00:16:45.320 --> 00:16:46.850
crown of the head all the way to the

00:16:46.850 --> 00:16:49.610
heels then we'll slowly lower the knees

00:16:49.610 --> 00:16:51.800
hug the elbows into the side body keep

00:16:51.800 --> 00:16:53.870
your lower belly drawing in as you lower

00:16:53.870 --> 00:16:55.760
down elbows back like two little

00:16:55.760 --> 00:16:58.520
grasshopper legs here we slide onto the

00:16:58.520 --> 00:17:01.160
belly release the feet down and inhale

00:17:01.160 --> 00:17:06.560
baby Cobra exhale again inhale baby

00:17:06.560 --> 00:17:09.109
Cobra pull the elbows back gentle

00:17:09.109 --> 00:17:12.079
backbend here open your heart exhale

00:17:12.079 --> 00:17:14.030
release and one more press into your

00:17:14.030 --> 00:17:15.800
foundation strong

00:17:15.800 --> 00:17:17.060
this time see if you can turn the palms

00:17:17.060 --> 00:17:18.260
up for a moment just make sure you're

00:17:18.260 --> 00:17:20.690
not messing into your Cobra here but

00:17:20.690 --> 00:17:23.390
really bringing integrity and awareness

00:17:23.390 --> 00:17:26.359
into the spine and we gently release

00:17:26.359 --> 00:17:28.820
curl the toes under remember you have an

00:17:28.820 --> 00:17:30.470
option here to press all the way up to

00:17:30.470 --> 00:17:31.910
plank then send it back to downward dog

00:17:31.910 --> 00:17:34.370
or move through the sweet transition of

00:17:34.370 --> 00:17:37.370
all fours and then peeling it up so we

00:17:37.370 --> 00:17:39.290
always have options keep mixing and

00:17:39.290 --> 00:17:44.120
matching deep breath in and long exhale

00:17:44.120 --> 00:17:48.050
out bend the knees generously carve a

00:17:48.050 --> 00:17:49.370
line with your nose look up have a

00:17:49.370 --> 00:17:51.890
little fun here inhale in exhale hop it

00:17:51.890 --> 00:17:58.550
up forward fold inhale halfway lift

00:17:58.550 --> 00:18:01.610
long beautiful neck exhale soften and

00:18:01.610 --> 00:18:03.890
bow this time bring the feet together if

00:18:03.890 --> 00:18:05.330
you haven't already and keep a little

00:18:05.330 --> 00:18:06.860
bit of space about a thumb Prince worth

00:18:06.860 --> 00:18:09.140
of space between your heels bend your

00:18:09.140 --> 00:18:10.610
knees generously bring your belly to the

00:18:10.610 --> 00:18:13.640
tops of your thighs now we're going to

00:18:13.640 --> 00:18:16.370
swim the fingertips back press the palms

00:18:16.370 --> 00:18:19.010
into an imaginary floor here as you fly

00:18:19.010 --> 00:18:21.110
our heart open and it could toss in a

00:18:21.110 --> 00:18:23.210
variation here so there's gonna be this

00:18:23.210 --> 00:18:24.650
curve in the spine I'm going to try to

00:18:24.650 --> 00:18:26.360
die on my lower ribcage and draw my

00:18:26.360 --> 00:18:29.000
navel up legs are working hard here but

00:18:29.000 --> 00:18:31.430
we're breathing strong we're relaxing

00:18:31.430 --> 00:18:32.930
the shoulders and imagine someone

00:18:32.930 --> 00:18:35.300
imagine me gently pulling your

00:18:35.300 --> 00:18:37.190
fingertips slightly away towards the

00:18:37.190 --> 00:18:38.980
back edge of your mat so we go from here

00:18:38.980 --> 00:18:43.070
to finding this openness take the ease

00:18:43.070 --> 00:18:44.720
from yesterday's practice and put it

00:18:44.720 --> 00:18:46.970
into this pesky pose here sit down a

00:18:46.970 --> 00:18:49.070
little bit lower send your weight back

00:18:49.070 --> 00:18:50.300
to your heels

00:18:50.300 --> 00:18:52.490
one more breath you got this in fact

00:18:52.490 --> 00:18:54.320
let's reach the fingertips forward for

00:18:54.320 --> 00:18:56.360
this last breath deep breath in and then

00:18:56.360 --> 00:19:01.160
exhale hallelujah forward fold inhale

00:19:01.160 --> 00:19:05.480
halfway lift exhale bow step or hop now

00:19:05.480 --> 00:19:08.980
the feet back to plank Yogi's choice

00:19:08.980 --> 00:19:13.330
hold here for just one breath in and out

00:19:13.330 --> 00:19:16.850
then lower the knees for chaturanga

00:19:16.850 --> 00:19:19.430
practice or if you're ready might shift

00:19:19.430 --> 00:19:21.170
your weight forward on your toes hug the

00:19:21.170 --> 00:19:23.150
elbows into the side body and lower down

00:19:23.150 --> 00:19:26.510
halfway inhale to upward facing dog or

00:19:26.510 --> 00:19:29.580
repeat the Cobra

00:19:29.580 --> 00:19:33.630
deep breath in and on an exhale back to

00:19:33.630 --> 00:19:37.980
downward facing dog we go nice everyone

00:19:37.980 --> 00:19:43.530
deep breath in and long exhale out bend

00:19:43.530 --> 00:19:45.090
the knees generously belly comes to the

00:19:45.090 --> 00:19:46.800
tops of the thighs we look forward

00:19:46.800 --> 00:19:51.300
inhale exhale hop it up inhale halfway

00:19:51.300 --> 00:19:55.620
lift exhale bow bend the knees

00:19:55.620 --> 00:19:58.530
generously send your weight back to your

00:19:58.530 --> 00:20:00.450
heels sit bones reach towards the back

00:20:00.450 --> 00:20:02.700
edge of your mat as we find our flying

00:20:02.700 --> 00:20:05.340
arms again and open our hearts oopah

00:20:05.340 --> 00:20:07.380
toss in a variation press into an

00:20:07.380 --> 00:20:08.820
imaginary earth here so there's a little

00:20:08.820 --> 00:20:10.350
resistance we're not just kind of floppy

00:20:10.350 --> 00:20:12.660
to flop here but create that full body

00:20:12.660 --> 00:20:14.670
experience squeeze the inner thighs

00:20:14.670 --> 00:20:16.650
together navel in one more breath

00:20:16.650 --> 00:20:19.140
imagine me pulling your pinkies or your

00:20:19.140 --> 00:20:22.290
fingers back towards the back of your

00:20:22.290 --> 00:20:25.590
mat one more breath and exhale release

00:20:25.590 --> 00:20:30.000
awesome inhale halfway lift and exhale

00:20:30.000 --> 00:20:34.830
bow step or hop it back to plank you got

00:20:34.830 --> 00:20:35.540
this

00:20:35.540 --> 00:20:43.050
hold one breath chaturanga practice or

00:20:43.050 --> 00:20:45.150
chaturanga soar moving through a vinyasa

00:20:45.150 --> 00:20:47.190
here that will be a little different for

00:20:47.190 --> 00:20:48.930
everyone and you can mix and match so if

00:20:48.930 --> 00:20:50.550
you are new to the practice you might

00:20:50.550 --> 00:20:51.990
lower the knees hug the elbows into the

00:20:51.990 --> 00:20:54.990
side body and inhale lift up to Cobra or

00:20:54.990 --> 00:20:57.560
you know your chaturanga to updog option

00:20:57.560 --> 00:20:59.670
together we'll meet in downward facing

00:20:59.670 --> 00:21:02.310
dog or this time we'll drop the left

00:21:02.310 --> 00:21:05.100
heel and inhale slide the right leg up

00:21:05.100 --> 00:21:06.200
high

00:21:06.200 --> 00:21:08.340
take a deep breath in press into both

00:21:08.340 --> 00:21:11.300
palms evenly drop your right toes down

00:21:11.300 --> 00:21:14.220
inhale in exhale squeeze the right knee

00:21:14.220 --> 00:21:16.700
all the way up in towards your heart

00:21:16.700 --> 00:21:20.730
inhale three-legged dog exhale stepping

00:21:20.730 --> 00:21:22.470
it all the way up and into your low

00:21:22.470 --> 00:21:25.410
lunge stretch it out here you might

00:21:25.410 --> 00:21:26.850
lower that back knee just like we did

00:21:26.850 --> 00:21:29.670
yesterday looping the shoulders working

00:21:29.670 --> 00:21:31.830
out the kinks

00:21:31.830 --> 00:21:35.410
and then when you're ready hmm we're

00:21:35.410 --> 00:21:38.920
gonna lift that back knee up we're gonna

00:21:38.920 --> 00:21:40.510
lift the fingertips and then draw the

00:21:40.510 --> 00:21:43.030
biceps up eye steps excuse me got

00:21:43.030 --> 00:21:46.180
excited up by the ears high lunge super

00:21:46.180 --> 00:21:47.770
strong pose here I'm hugging into the

00:21:47.770 --> 00:21:49.930
midline I might soften through that back

00:21:49.930 --> 00:21:52.840
nieces so I can draw my tailbone down

00:21:52.840 --> 00:21:56.650
and underneath me working hard here take

00:21:56.650 --> 00:21:59.260
one more deep breath in and then exhale

00:21:59.260 --> 00:22:01.540
send your right fingertips behind you

00:22:01.540 --> 00:22:03.280
left fingertips forward I'm going to

00:22:03.280 --> 00:22:05.110
turn to the right pull your right hip

00:22:05.110 --> 00:22:07.000
crease back and breathe here as you sink

00:22:07.000 --> 00:22:09.370
a little deeper perhaps you got it take

00:22:09.370 --> 00:22:13.690
a deep breath in exhale out inhale back

00:22:13.690 --> 00:22:16.660
to high lunge stick with it and exhale

00:22:16.660 --> 00:22:19.420
release hallelujah

00:22:19.420 --> 00:22:20.620
so you have an option here take a

00:22:20.620 --> 00:22:24.810
vinyasa or take a rest in Child's Pose

00:22:24.810 --> 00:22:28.690
so I have two options I like lots of

00:22:28.690 --> 00:22:31.000
options keeps you alive and in the

00:22:31.000 --> 00:22:33.940
moment also keeps you happy more likely

00:22:33.940 --> 00:22:36.630
to stick with hip here and control

00:22:36.630 --> 00:22:38.710
together we'll meet in downward facing

00:22:38.710 --> 00:22:42.580
dog where we'll drop the right heel and

00:22:42.580 --> 00:22:45.640
inhale slide the left leg up high dial

00:22:45.640 --> 00:22:48.250
those toes down level the hips press

00:22:48.250 --> 00:22:50.440
into both palms evenly careful not to

00:22:50.440 --> 00:22:52.120
crash into your right shoulder but press

00:22:52.120 --> 00:22:55.000
into both palms here we go inhale and

00:22:55.000 --> 00:22:57.250
exhale bend that left knee squeeze it up

00:22:57.250 --> 00:22:57.970
towards your heart

00:22:57.970 --> 00:23:01.750
breathe in breathe it out inhale

00:23:01.750 --> 00:23:04.930
three-legged dog and exhale all the way

00:23:04.930 --> 00:23:06.430
up into your little lunge

00:23:06.430 --> 00:23:08.560
awesome work my friends stick with it

00:23:08.560 --> 00:23:10.090
take a little Explorer time here to

00:23:10.090 --> 00:23:11.980
stretch it out you might lower that back

00:23:11.980 --> 00:23:17.040
knee find your breath

00:23:19.690 --> 00:23:22.970
pay attention to your alignment and then

00:23:22.970 --> 00:23:24.110
when you're ready we'll lift that back

00:23:24.110 --> 00:23:26.809
knee up bringing integrity into the

00:23:26.809 --> 00:23:28.700
center into our core hugging the inner

00:23:28.700 --> 00:23:30.320
thighs towards the midline let the

00:23:30.320 --> 00:23:33.170
fingertips hover deep breath in I

00:23:33.170 --> 00:23:35.120
continue the journey up biceps by the

00:23:35.120 --> 00:23:39.320
ears check it out and then I kind of go

00:23:39.320 --> 00:23:41.059
through my checklist here I can soften

00:23:41.059 --> 00:23:43.190
that right knee a little bit I can maybe

00:23:43.190 --> 00:23:46.429
pull the left hip crease back find what

00:23:46.429 --> 00:23:50.179
feels good to stay curious then we'll

00:23:50.179 --> 00:23:52.760
inhale in and on an exhale make this a

00:23:52.760 --> 00:23:54.530
slow journey no need to rush I'm going

00:23:54.530 --> 00:23:56.900
to open out to the left left fingertips

00:23:56.900 --> 00:23:59.870
back right fingertips forward a little

00:23:59.870 --> 00:24:02.929
style here if you want sometimes in

00:24:02.929 --> 00:24:04.460
these high lunges I get really serious

00:24:04.460 --> 00:24:08.200
so I encourage you to soften it up smile

00:24:08.200 --> 00:24:14.630
keep it easy one more breath and we

00:24:14.630 --> 00:24:17.740
inhale back to high lunge deep breath in

00:24:17.740 --> 00:24:21.590
and exhale release awesome

00:24:21.590 --> 00:24:24.230
one more vinyasa here feel free to skip

00:24:24.230 --> 00:24:26.210
it totally skip it if you want but I

00:24:26.210 --> 00:24:28.160
encourage you to give it a go in some

00:24:28.160 --> 00:24:30.920
variation knees lowered or lifted we

00:24:30.920 --> 00:24:34.150
inhale to upward facing dog or Cobra and

00:24:34.150 --> 00:24:37.870
then exhale everyone to Child's Pose

00:24:37.870 --> 00:24:40.400
swim the fingertips back rest your

00:24:40.400 --> 00:24:43.190
forehead on the earth and notice how you

00:24:43.190 --> 00:24:47.690
feel observe your breath shoulders

00:24:47.690 --> 00:24:50.050
relaxed

00:25:14.440 --> 00:25:16.970
press into the tops of the feet tuck

00:25:16.970 --> 00:25:18.860
your chin into your chest and we slowly

00:25:18.860 --> 00:25:22.669
begin to roll that up right palm comes

00:25:22.669 --> 00:25:25.309
to the outer edge of the left thigh left

00:25:25.309 --> 00:25:27.140
fingertips behind and we just find a

00:25:27.140 --> 00:25:28.669
gentle twist here lifting the heart

00:25:28.669 --> 00:25:33.460
inhale exhale moving into your twist

00:25:33.460 --> 00:25:37.159
inhale lift and lengthen and exhale

00:25:37.159 --> 00:25:42.289
twist inhale back to Center and same

00:25:42.289 --> 00:25:45.409
thing on the other side so general rule

00:25:45.409 --> 00:25:48.740
of thumb very joyful rule of thumb and

00:25:48.740 --> 00:25:51.520
twists is inhale we find that energy

00:25:51.520 --> 00:25:54.260
energetic lift that current upwards and

00:25:54.260 --> 00:25:57.770
then on the exhale we ease into the

00:25:57.770 --> 00:25:58.460
twist

00:25:58.460 --> 00:26:01.429
we inhale create more space up through

00:26:01.429 --> 00:26:04.789
the spine and exhale we ring it out like

00:26:04.789 --> 00:26:07.100
we're wringing out a dirty rack it's

00:26:07.100 --> 00:26:08.450
kind of getting rid of all the stuff

00:26:08.450 --> 00:26:11.570
that no longer serves us all that dirty

00:26:11.570 --> 00:26:16.970
water a wonderful image one more breath

00:26:16.970 --> 00:26:19.970
inhale lift up exhale wringing it out

00:26:19.970 --> 00:26:21.789
shhh

00:26:21.789 --> 00:26:23.960
and then slowly we'll come back to

00:26:23.960 --> 00:26:25.880
Center nice easy transition of the

00:26:25.880 --> 00:26:28.279
buttocks we come to all fours cross the

00:26:28.279 --> 00:26:30.740
left ankle over the right use your hands

00:26:30.740 --> 00:26:33.220
to guide you as you come on through

00:26:33.220 --> 00:26:35.870
pashya Moton asana we're gonna send both

00:26:35.870 --> 00:26:37.700
legs out in front so you can bring your

00:26:37.700 --> 00:26:40.010
towel or your blankie back if you need

00:26:40.010 --> 00:26:41.539
to lift the hips a little bit sometimes

00:26:41.539 --> 00:26:43.640
it's nice especially for a seated

00:26:43.640 --> 00:26:47.450
forward fold tops of the thighs drawl

00:26:47.450 --> 00:26:49.370
down in fact they have this energetic

00:26:49.370 --> 00:26:52.220
spiral kind of in and down as we pull

00:26:52.220 --> 00:26:54.559
through the heels or press through the

00:26:54.559 --> 00:26:57.460
heels rather and sit up nice and tall

00:26:57.460 --> 00:27:00.020
then inhale reach the arms up and

00:27:00.020 --> 00:27:03.140
overhead big breath in exhale forward

00:27:03.140 --> 00:27:05.539
full now belly it doesn't have to come

00:27:05.539 --> 00:27:06.630
to the thighs and

00:27:06.630 --> 00:27:07.860
we don't have to do this kind of like

00:27:07.860 --> 00:27:09.179
Bikram style peanut-butter-and-jelly

00:27:09.179 --> 00:27:10.710
thing here unless you want to which is

00:27:10.710 --> 00:27:14.160
totally cool but rather think about it

00:27:14.160 --> 00:27:16.169
just like a nice sweet release in your

00:27:16.169 --> 00:27:18.240
back so imagine a big ball here as you

00:27:18.240 --> 00:27:23.370
go up and over basically no problem if

00:27:23.370 --> 00:27:24.690
there's a lot of space here you can be

00:27:24.690 --> 00:27:27.450
here here here here here in time will

00:27:27.450 --> 00:27:29.190
begin to work and work and work and work

00:27:29.190 --> 00:27:32.100
and work and get it maybe where our nose

00:27:32.100 --> 00:27:34.289
is closer to our knees but just be where

00:27:34.289 --> 00:27:35.820
you're at today and then when you arrive

00:27:35.820 --> 00:27:37.950
let the weight of the head relax

00:27:37.950 --> 00:27:44.700
completely over breathe into the backs

00:27:44.700 --> 00:27:49.250
of the legs breathe into the back body

00:28:04.730 --> 00:28:06.570
awesome tuck the chin to the chest

00:28:06.570 --> 00:28:08.940
release your arms and slowly roll it up

00:28:08.940 --> 00:28:10.890
catch the backs of your thighs with your

00:28:10.890 --> 00:28:12.780
hands as you slide the soles of the feet

00:28:12.780 --> 00:28:15.510
back up knees up towards the sky can

00:28:15.510 --> 00:28:16.620
stay on your blankie here if you want

00:28:16.620 --> 00:28:18.299
it's no problem I'm gonna get off mine

00:28:18.299 --> 00:28:20.520
and I'm going to return to this boat

00:28:20.520 --> 00:28:23.429
variation shins lifted parallel to the

00:28:23.429 --> 00:28:26.039
ceiling heart open elbows draw down

00:28:26.039 --> 00:28:29.520
shoulders away from the ears you might

00:28:29.520 --> 00:28:31.169
reach the fingertips forward again or

00:28:31.169 --> 00:28:32.970
you might stay here right here nice and

00:28:32.970 --> 00:28:36.480
comfy or you might inhale in exhale send

00:28:36.480 --> 00:28:39.390
the fingertips out toes out wide inhale

00:28:39.390 --> 00:28:44.130
back to Center exhale spread inhale back

00:28:44.130 --> 00:28:46.470
to Center exhale spread the fingertips

00:28:46.470 --> 00:28:48.690
and toes lift your heart and one more

00:28:48.690 --> 00:28:52.590
time inhale and exhale burst reach you

00:28:52.590 --> 00:28:55.260
might hold here for a breath or two and

00:28:55.260 --> 00:28:58.200
you might be like uh no together we'll

00:28:58.200 --> 00:29:01.010
come back to mmm hands behind the thighs

00:29:01.010 --> 00:29:04.559
and walk it on back enjoy this little

00:29:04.559 --> 00:29:06.570
rock and roll move you might take a

00:29:06.570 --> 00:29:09.150
moment here in plow pose or you might

00:29:09.150 --> 00:29:11.370
save that for another day massaging the

00:29:11.370 --> 00:29:11.669
spine

00:29:11.669 --> 00:29:15.409
sweetly back and forth we go

00:29:15.500 --> 00:29:18.360
and then when you feel satisfied go

00:29:18.360 --> 00:29:20.850
ahead and come onto your back hug my

00:29:20.850 --> 00:29:22.470
knees into the chest give yourself a

00:29:22.470 --> 00:29:24.060
nice big hug you rock a little gently

00:29:24.060 --> 00:29:29.310
side to side if it feels good then

00:29:29.310 --> 00:29:30.990
slowly we release the soles of the feet

00:29:30.990 --> 00:29:32.510
to the ground

00:29:32.510 --> 00:29:35.100
we're gonna do this embarrassed

00:29:35.100 --> 00:29:36.500
embarrassing inchworm

00:29:36.500 --> 00:29:39.180
so listen - right Matt and I'm gonna

00:29:39.180 --> 00:29:40.580
send the right leg up high

00:29:40.580 --> 00:29:43.230
reclined one-legged in here crossing

00:29:43.230 --> 00:29:45.330
right ankle over the left thigh

00:29:45.330 --> 00:29:47.850
interlace the fingertips behind your

00:29:47.850 --> 00:29:49.680
left thigh and squeeze those legs up

00:29:49.680 --> 00:29:58.080
towards your heart breathe inhale in

00:29:58.080 --> 00:30:02.820
exhale unravel and switch left leg goes

00:30:02.820 --> 00:30:06.120
up high crossing the left ankle over the

00:30:06.120 --> 00:30:08.180
right thigh same thing on this side

00:30:08.180 --> 00:30:10.560
pay attention to how you feel stay

00:30:10.560 --> 00:30:16.850
present in the sensations mmm

00:30:16.850 --> 00:30:22.170
man a little really goes a long way so

00:30:22.170 --> 00:30:24.780
good Yoga is so awesome seriously I'm

00:30:24.780 --> 00:30:26.700
feeling it my body like oh yeah I needed

00:30:26.700 --> 00:30:30.600
this one more breath on an exhale we

00:30:30.600 --> 00:30:31.740
unravel

00:30:31.740 --> 00:30:34.680
once again hugging the knees up ending

00:30:34.680 --> 00:30:36.570
with the little Texas tea here we send

00:30:36.570 --> 00:30:39.000
the fingertips left to right inhale

00:30:39.000 --> 00:30:41.610
scoop the tailbone up exhale melt the

00:30:41.610 --> 00:30:43.260
knees to one side doesn't matter which

00:30:43.260 --> 00:30:48.600
side inhale the center and exhale on to

00:30:48.600 --> 00:30:51.690
my Mike back to the opposite side and

00:30:51.690 --> 00:30:53.820
then it's all you baby back and forth

00:30:53.820 --> 00:30:55.860
here try to keep your shoulders on the

00:30:55.860 --> 00:30:58.980
ground and we just stabilize and work it

00:30:58.980 --> 00:31:04.680
out twisting back and forth back and

00:31:04.680 --> 00:31:06.360
then when you feel satisfied take your

00:31:06.360 --> 00:31:07.710
time but when you feel satisfied come

00:31:07.710 --> 00:31:08.610
back to Center

00:31:08.610 --> 00:31:10.740
soles of the feet hit the mat with a bit

00:31:10.740 --> 00:31:13.200
of a thud just a little reflexology here

00:31:13.200 --> 00:31:16.410
oh that felt good you can do it a couple

00:31:16.410 --> 00:31:19.680
more times and then slowly sliding the

00:31:19.680 --> 00:31:20.100
leg

00:31:20.100 --> 00:31:26.460
oh one at a time inhale reaching the

00:31:26.460 --> 00:31:30.110
arms up and overhead full body stretch

00:31:30.110 --> 00:31:34.020
inhale lots of love in and exhale lots

00:31:34.020 --> 00:31:39.030
of love out good job my friends if

00:31:39.030 --> 00:31:40.620
there's anything else you'd like to

00:31:40.620 --> 00:31:42.809
fulfill in your body do that now

00:31:42.809 --> 00:31:45.510
practice is all yours

00:31:45.510 --> 00:31:48.030
just otherwise we're going to guide the

00:31:48.030 --> 00:31:53.250
body towards shavasana taking a moment

00:31:53.250 --> 00:31:57.380
of gratitude for this time on our mat

00:31:57.380 --> 00:32:00.840
get settled in close your eyes

00:32:00.840 --> 00:32:03.210
return your breath back to its natural

00:32:03.210 --> 00:32:05.610
rhythm

00:32:05.610 --> 00:32:10.040
and enjoy this moment of breath

00:32:15.220 --> 00:32:23.829
[Music]

00:32:54.010 --> 00:32:56.070
you